high iq gymcel needed

[BlendedBlade]

600ng/dl is this bad?

Not that great for your age, but not terrible

 

[limerence]

im freshly 18 my peers and parents say i can barely pass for a 16 year old facially

Not that great for your age, but not terrible

 

[yung13]

Mb should have included him but his content is more for laughs even though is tips is genuine and good

Yeah hes funny asf the funny videos might make the gym stuff more enjoyable for OP tho

 

[eyecope]

Alright if you want to become knowledgeable in gym no cope just watch Dorian saraci on yt trust me

 

[limerence]

Alright if you want to become knowledgeable in gym no cope just watch Dorian saraci on yt trust me

yeah he pisses me off tho bc he claims natty and looks juiced, so i caint look at his face without wanting to bash his skull in

 

[eyecope]

yeah he pisses me off tho bc he claims natty and looks juiced, so i caint look at his face without wanting to bash his skull in

Yea he ain’t natty but it don’t matter he gives legit non cope advice

 

[looks>books]

do i have to track every gram of protein per pound of bodyweight to build muscle and progress?

Yes just make sure ur getting enough grams

People say .7 some say 1 others say 1.6

Id do 1 and then increase if your not seeing gains

God Bless

 

[drucys123]

does anyone know a good split for someone like me who has never gone gym, 18 years old. 24inch waist, 5"11, 17inch bidelt. should i do full body?
@Clavicular @Orc

How much do you weigh

 

[limerence]

1

How much do you weigh

140lb

 

[LiL 369]

Normies r so retarded... Imagine training legs as a natural... Unless your legs look like sticks, which is unlikely, it will make literally no diference when walking outside or even in the beach.

 

[mbi876]

does anyone know a good split for someone like me who has never gone gym, 18 years old. 24inch waist, 5"11, 17inch bidelt. should i do full body?
@Clavicular @Orc

Yes you should

 

[mbi876]

push pull legs like everyone else.

No. For ppl to be worth it would take elite programming and even then youre better off with fullbody or upper lower 3-4 times a weeks

 

[mbi876]

Anything that hits each muscle group at least twice a week with adequate recovery in between and 10+ sets for each muscle per week.

No, just no. First volume recommendation depends on the individual. Second of all, no one needs 10+ sets a week for a muscle. The majority are fine with 2-6 sets as long as youre training high frequency

 

[mbi876]

variances in how you train make almost no difference, you'll gain 1 nanogram more muscle if you do everything optimally vs not.

Just not true. Its way more nuanced than that. There can actually be a pretty significant difference

 

[mbi876]

nowhere, because what's optimal depends on your body, just do movements that feel good.

one dude's optimal might give you fucking arthritis or carpal tunnel syndrome.

No youre spreading bs. Physiology is the same for everyone

 

[savager]

upper lower rest rest upper lower or 2 times fullbody maybe

 

[mbi876]

I personally started with Full Body, AlphaDestiny Novice Program until I could bench 225, squat 315 and deadlift 405 for 5 each. Took me about 11 months. Then I moved to Upper/Lower, then I experimented with PPL, didn't like it, so I went back to Upper/Lower. A couple of months back started Upper/Lower/Arms 5 days a week.

If you don't want to be a lifeless gymcel that lives in the gym every day of the week, do Upper/Lower. If you want faster progress but less mental health and spending a good portion of your lifestyle in a gym then do PPL.

Fullbody and upper lower would literally be better on all of the categories. Ppl just isnt that good

 

[savager]

higher reps are cope just do intense workouts 5/8 rep range 2 sets and ur fine

 

[savager]

Fullbody and upper lower would literally be better on all of the categories. Ppl just isnt that good

true it still works fine but there are better yes

 

[mbi876]

i ask for advice bc i dont know anything now there is a debate on rep ranges so idk what to believe

Do whatever you want. Just know that lower reps produce less fatigue thats why theyre better but if you like higher rep ranges by all means, do that

 

[savager]

if u want good excersizes per body part just type tnf and the muscle group he has some good videos

 

[savager]

dont do high reps it will just fatigue u

i ask for advice bc i dont know anything now there is a debate on rep ranges so idk what to believe

 

[mbi876]

how i learn what to do optimally? were did you go to start learning about bodybuilding?

Keenan malloy, jackson hooper, yo talks, elijah mundy, tnf, ryan jewers. Follow these guys, learn how they train and youre good. These guys are actually science based and understand the physiology behind hypertrophy

 

[mbi876]

Start with a 250 calorie surplus. Every 3 to 6 months, do a mini cut for 4 to 6 weeks with a 500 calorie deficit so you don’t gain too much fat. Use a Full Body program (like AlphaDestiny, Greyskull, or Stronglifts 5x5) until you reach intermediate strength. As a beginner, add weight every workout (2.5 to 10 lbs depending on the lift). Once you’re stronger, switch to training 4 to 6 days a week. You’ll be a beginner for about 6 to 12 months if you train and eat well. You stop being a beginner when you can bench 225, squat 315, and deadlift 405 for 5 reps. After this point, stop progressing linearly and do dynamic double progression.

Bulk and cut until your BMI is between 22 and 27. A lean BMI of 25 is a good goal (about 12% body fat). Bulk until you're 10 lbs over your ideal weight, then cut with a 250 calorie deficit until you reach it. After that, just maintain your muscle. If you only care about looks and not performance, you don’t need to keep pushing progress. To keep muscle, train full body twice a week with short but hard sessions (45 minutes to 1 hour). You can of course keep training like usual if you do like the gym and would like to keep progressing, start implementing more advanced intensity techniques, keep using dynamic double progressions, back off, top sets, etc.

For your diet, get 25-30% of calories from protein, 35-50% from carbs, and 20-40% from fat. More fat is better for hormones and appetite, but less muscle-building. I prefer high carbs and moderate fat when bulking, and high fat with moderate carbs when cutting or maintaining.

reddit lifting advice

 

[savager]

Tbh, it would

reddit lifting advice

wym it would thats what im saying

 

[mbi876]

I hope you injure ur shoulder next time ur doing lateral raises for 4 reps nigger

 

[mbi876]

wym it would thats what im saying

Oh im sorry. Accidental

 

[somalie]

does anyone know a good split for someone like me who has never gone gym

Yeah been going since 2021, id recommend Arm day, Torso day, Leg day.

FYI Arm = shoulder, tricep, bicep, in this order
Torso = back, chest, in this order too
For legs, the leg press could potentially give u bad knees so id say do squats instead.

Do those 3 days in any order, rest days matter too.

 

[mbi876]

Yeah been going since 2021, id recommend Arm day, Torso day, Leg day.

FYI Arm = shoulder, tricep, bicep, in this order
Torso = back, chest, in this order too
For legs, the leg press could potentially give u bad knees so id say do squats instead.

Do those 3 days in any order, rest days matter too.

Pretty bad advice

 

[Zeekie]

reddit lifting advice

And what the fuck else do you want? I suppose if Reddit gives it, then it's for a reason. That's the most basic advice anyone with even the most basic knowledge on lifting will give, and it's for a reason, because it works lol?

 

[mbi876]

And what the fuck else do you want? I suppose if Reddit gives it, then it's for a reason. That's the most basic advice anyone with even the most basic knowledge on lifting will give, and it's for a reason, because it works lol?

Well no. Reddit is so far behind the literature we have.

 

[Zeekie]

Fullbody and upper lower would literally be better on all of the categories. Ppl just isnt that good

Very technically PPL is better for pure hypertrophy, but it has a few drawbacks which are not appealing for everybody, for instance you have to spend too much time at the gym. But because of it's high frequency and training schedule, you can make more total gains on PPL, and it's the prefer split for the majority of bodybuilders for that reason. For a beginner, Full body is likely ideal, but after the intermediate period running an effective Full body split just becomes excruciatingly hard if you want to keep progressing at a good pace. IMO Upper/Lower has the best of both worlds, but it will definitely cause some lagging arm development in the long run, and PPL will still be better for someone with pure hypertrophy objectives in mind and can afford the extra days of work.

 

[Zeekie]

Well no. Reddit is so far behind the literature we have.

Elaborate on how exactly that advice is wrong? If I'm wrong, then I'd like to know

 

[Herrkrosa]

does anyone know a good split for someone like me who has never gone gym, 18 years old. 24inch waist, 5"11, 17inch bidelt. should i do full body?
@Clavicular @Orc

really doesn't matter very much since you are a beginner and will get basically the same amount of gains either way

 

[mbi876]

Very technically PPL is better for pure hypertrophy, but it has a few drawbacks which are not appealing for everybody, for instance you have to spend too much time at the gym. But because of it's high frequency and training schedule, you can make more total gains on PPL, and it's the prefer split for the majority of bodybuilders for that reason. For a beginner, Full body is likely ideal, but after the intermediate period running an effective Full body split just becomes excruciatingly hard if you want to keep progressing at a good pace. IMO Upper/Lower has the best of both worlds, but it will definitely cause some lagging arm development in the long run, and PPL will still be better for someone with pure hypertrophy objectives in mind and can afford the extra days of work.

No, absolutely not. Fullbody 3x a week or EOD will be better for anyone. Its very outdated to think that fullbody is for beginners only when it’s literally the best thing anybody can do. I would happily go into more of it but youre behind on the literature we have to this day.

 

[mbi876]

really doesn't matter very much since you are a beginner and will get basically the same amount of gains either way

No not really. But yeah you will build no matter what but one will be more significant than the other regardless of the fact that youre a beginner

 

[Zeekie]

No, absolutely not. Fullbody 3x a week or EOD will be better for anyone. Its very outdated to think that fullbody is for beginners only when it’s literally the best thing anybody can do. I would happily go into more of it but youre behind on the literature we have to this day.

Go on, I'm interested

 

[somalie]

Pretty bad advice

and everyone that doesnt do ur protocol is stupid right

 

[mbi876]

and everyone that doesnt do ur protocol is stupid right

No lol. But I understand physiology and biomechanics and can comprehend studies when it comes to hypertrophy. And your statements are outdated

 

[somalie]

These guys are actually science based

"science based" HAHAHAHAHA the guy who posted this said high iq gym ppl, not bluepill gaggers

 

[somalie]

No lol. But I understand physiology and biomechanics and can comprehend studies when it comes to hypertrophy. And your statements are outdated

what are ur testosterone levels, in the 300 range . just push heavy nigga

 

[mbi876]

"science based" HAHAHAHAHA the guy who posted this said high iq gym ppl, not bluepill gaggers

You certainly aint high iq. You go right at insulting because you cant make arguments for yourself. Weak

 

[mbi876]

Go on, I'm interested

Its not that ppl is bad itself its just that 99% of people cant program it right its also pretty unnecessary to train 6 days a week. We know that muscles start atrophying 48 hours after the session and we also have study that shows a kinda significant difference in individuals who trained 1 set 3x a week vs someone who did 3 sets 1x a week. So if you do something like a bro split or 1x a week frequency ppl youre going to be staying in that atrophying state so long that your gains are still going to be there but theyre not gonna be nearly as good as if u would just train at a higher frequency. So now to the traditional ppl, yes you train the muscle 2-3 times a week which is optimal frequency as I said BUT youre in the gym for 6 days a week whereas something like an upper lower or fullbody split you would be in the gym 3-4 days a week but youre still getting that 2-3 times a week frequency but with more rest days which is going to help recovery. The main flaw of ppl is that theres a lot of accumulated cns fatigue carried over to session to session. The more frequency provided that you can recover is gonna elicit in more gains and to a quite significant degree aswell. So why do a 6x a week ppl split when u can do a fullbody eod and get more recovery but same frequency?This was a pretty chaotic explanation and theres a lot of variables I havent talked about but please point it out and I’ll argument for it. I could site studies if u want

 

[NoaA99]

low volume and high frequency, thats all. See something from Jordan Peters

Also, he shouldn’t incorporate any techniques, that further increase intensity beyond failure.
Good form is vital as well.

 

[NoaA99]

Thats what im saying strength and hypetrophy goes hand in hand almost. The last 5 reps is where mechanichal tension occurs so whats the point doing 15 reps when you can do heavy load 4-6 reps

I agree, he needs a weight which he can handle though, and keep a standardised and consistent form.
Failure is reached, if you can’t properly perform this type of rep anymore.

If he can’t, he needs to do improve his mind-muscle connection first with higher rep count.

 

[kalefartbomb]

Your split matters way less than how you train and how you eat. Ie the quality of your reps, overall intensity, and level of nourishment.

 

[androgens]

does anyone know a good split for someone like me who has never gone gym, 18 years old. 24inch waist, 5"11, 17inch bidelt. should i do full body?
@Clavicular @Orc

ppl ( push pull legs ) or upper lower is good. I prefer upper lower since im on roids recovering way faster and that way im able to hit my muscles every 48 hrs (hypertrophy is 48hrs)

 

[limerence]

ppl ( push pull legs ) or upper lower is good. I prefer upper lower since im on roids recovering way faster and that way im able to hit my muscles every 48 hrs (hypertrophy is 48hrs)

and should i do cardio before to warm up my muscles? will this do anything

 

[limerence]

reddit lifting advice

do i train to failure? and howt much weight do i start with 5"10-11 140lb

 

[androgens]

do i train to failure? and howt much weight do i start with 5"10-11 140lb

well personally I do 4-5 reps 1 RIR if you want to dm i can give you my entire plan